When it comes to fending off diabetes, there are few prescriptions as strong as aerobic exercise. In one case study, men decreased their risk of diabetes by an average of 6 percent for every 500 calories a week they burned in aerobic exercise. With just 30 minutes of breaststroke swimming three times per week, you could burn 900 calories — reducing your risk of contracting type 2 diabetes by over 10 percent. A study that focused on women also suggested the same benefits for the fairer sex: Vigorous exercise just once a week (like the kind derived from a robust swimming session) lowered their risk of contracting type 2 diabetes by 16 percent over inactive women [source: Bobalik].

And, if you already have type 1 diabetes, the aerobic benefits of swimming can be particularly helpful, as this type of exercise can increase insulin sensitivity [source: University of Maryland].

According to the American Diabetes Association, diabetics should get 150 minutes per week, spread across at least three days per week, of moderate-intensity physical activity like swimming to aid glycemic control.

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